In Malaysia, dyslipidaemia remains a significant problem associated with cardiovascular disease. National Health and Morbidity survey in 2015 reporting an estimated 47% of the adult population having high blood cholesterol.
Therapeutic lifestyle change(TLC) like following a healthy diet, regular exercise, stop smoking and maintenance of an ideal BMI, remain a critical component for CV risk reduction such as high blood cholesterol.
1. Limit intake of saturated fat
LDL(Bad) Cholesterol leading to fatty build up in arteries. A diet high in saturated fat increase LDL Cholesterol level. So that is the reason why saturated fat should be reduce.
Reducing these fats means limiting your intake of red meat and dairy products (whole milk) since animal fat is one of the main sources of saturated fat. In case you do eat meat or poultry, get the leanest portion.If possible, remove visible fat and poultry skin. For the dairy products, choosing skim milk, low-fat or fat-free dairy products instead. Our palm-based vegetable oil can contain high of saturated fat. It also means limiting fried food and cooking with healthy oils, such as vegetable oil.
2. Minimize Trans Fat
Trans fat not only raises LDL(bad) cholesterol but reduces HDL(good) cholesterol in our body. The fat is formed when vegetable oils undergo hydrogenation, which is a commercial process to harden oil for production of fat like shortening and hard margarine. The foods contain trans fat such as pastries, cakes, cookies and products made with vegetable shortening and hydrogenated or partially hydrogenated oils. Artificial trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. So, read food labels and look out for the ingredients used.
3. Choose healthy oils (MUFA & PUFA)
Not all oils are bad to us. Study found that Monounsaturated fats(MUFA) can have a beneficial effect on your heart when eaten in moderation and when used to replace saturated fat and trans fat in your diet. Most MUFA is high in plant-based liquid oils such as
The fats can help to lower bad cholesterol level. Some of vegetables oils high in MUFA e.g Olive oil, canola oil & peanut oil. For PUFA(Omega 6) includes corn oil, soybean oil & sunflower oil. Sources of PUFA (Omega 3) includes salmon, sardine, longtail shad (terubok)and Spanish mackerel (tenggiri papan).
4. Reduce cholesterol intake
Food high in cholesterol include organ meats (e.g. liver, kidney and brain) egg yolks, and shellfish. Moderate your intake of organ meats and shellfish, and have no more than 4 egg yolks per week. The American Heart Association suggest one egg (or two egg whites) per day for people who eat them, as part of a healthy diet. Egg whites provide plenty of protein without the cholesterol of the yolk.
5. Increase intake of wholegrains, fruits and vegetables
Including wholegrain food (e.g. brown rice, wholemeal bread and oats) vegetables, fruit and beans in your diet will help to lower blood cholesterol levels. Many of these food are good sources of soluble fibre, which have the ability to bind cholesterol in the gut, reducing absorption and increasing excretion. Such food are also rich in vitamins, minerals and phytochemicals which all work together to reduce the risk of heart disease.
In general
A diet high in fruits, vegetables, wholegrains and fish and low in salt and saturated/ trans-fat is linked to a lower CV risk. Follow Malaysian Healthy Plate to achieve the goal.